CrossFit Allegiance – CrossFit
5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience.
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%
*Percentages Based on 1RM Front Squat
Entering week 3 of these Front Squat Waves
This week, we climb by 2% across all lifts over last week
The percentages will stay at 77% for each set of 3
The percentages will climb by 3% on each set of 1 (82-88%)
We’ll finish out the session with a 12-rep drop set at 62%
Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
Metcon
Wise Men or Wise Men Jr. (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (175/115)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man ( (195/135)
ADV RX As written
RX R1 (95/65) R2 (115/85) R3 (135/95)
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
